Want fewer catalogs clogging up your mailbox this year?
Use this link and all your Christmas dreams will come true. I've tried it - it works.
You're welcome.
Tuesday, December 22, 2009
The Gift That (finally) Stops Giving
Want fewer catalogs clogging up your mailbox this year?
Use this link and all your Christmas dreams will come true. I've tried it - it works.
You're welcome.
Monday, December 14, 2009
Vit D and stroke
So you've probably figured out by now that I'm a Vitamin D pusher, and I'm not letting up any time soon. Preliminary studies in Finland have shown that adequate Vitamin D levels may reduce a person's risk of dying from stroke by as much as 50%. I have highlighted the sun as a source of Vit D in previous posts ("D for Deficient"), but a few have asked me for food sources - which are always a great way to ingest Vitamins, as they are absorbed much more wholly and in their natural state as compared with supplements. Here are some common foods which are rich in Vitamin D.
The FDA recommends 400 IU's per day, but research is trending towards suggesting much higher amounts for optimal health or wellness. Based on my reviews, I recommend 1,000 IU per day for anyone under 60 and 1200 IU for anyone over age 60 or with chronic health issues such as diabetes, heart disease, arthritis, or frequent illness. If you are found to be deficient in Vit D you may wish to take up to 2,000 IU per day until your levels are back to normal - but you should always talk to your healthcare provider first. This is generally considered the maximum safe dose. Natural food stores are usually the most ideal place to purchase supplements, as the brands they carry are more selective than general grocery stores or pharmacies, and staff members are generally more knowledgeable re: the best choices for individual needs. Remember to account for time in the sun, supplements, and food sources when calculating your daily total. In the winter when sun is scarce I encourage most of my patients and friends to up their supplements to avoid deficiencies and to boost mood.
Salmon, canned (3oz) - 530 IU
Salmon, cooked (3.5oz) - 240-260 IU (wild always - not farmed)
Tuna, canned (3oz) - 200 IU
Soymilk, fortified w Vit D (read the label!) - 100 IU (average)
Milk, lowfat, fortified (8oz)
Orange Juice, fortified (8oz) (limit to 1/2 cup per day due to sugar content)
Cereal, fortified (read the label!) - 40-50 IU
Egg (1 large) - 20-26 IU
The FDA recommends 400 IU's per day, but research is trending towards suggesting much higher amounts for optimal health or wellness. Based on my reviews, I recommend 1,000 IU per day for anyone under 60 and 1200 IU for anyone over age 60 or with chronic health issues such as diabetes, heart disease, arthritis, or frequent illness. If you are found to be deficient in Vit D you may wish to take up to 2,000 IU per day until your levels are back to normal - but you should always talk to your healthcare provider first. This is generally considered the maximum safe dose. Natural food stores are usually the most ideal place to purchase supplements, as the brands they carry are more selective than general grocery stores or pharmacies, and staff members are generally more knowledgeable re: the best choices for individual needs. Remember to account for time in the sun, supplements, and food sources when calculating your daily total. In the winter when sun is scarce I encourage most of my patients and friends to up their supplements to avoid deficiencies and to boost mood.
Monday, December 7, 2009
Chocolate Rx
A recent clinical trial has linked consuming dark chocolate with reduced levels of stress hormones and anxiety in patients after only two weeks. The participants of the study ingested about an ounce and a half of dark chocolate per day, with 74% cocoa solids, and were found to have generally lower levels of anxiety immediately after consuming the chocolate and lower levels of blood stress hormones. Even though the study had some limitations - ie it was done by someone with some investment in the chocolate biz, and with only 30 subjects - I personally think its reason enough to enjoy a few squares of quality dark chocolate without guilt. And you should too. Keep in mind any chocolate with a content of 60% cocoa solids or more should show benefit, but the higher you can get the better off you and your antioxidant profile will be. Happy stress-free snacking!
See the original study here.
See the original study here.
Sunday, December 6, 2009
Sweet tooth vs. sanity?
Noted British psychiatric researcher Malcolm Peet conducted a provocative cross-cultural analysis of the relationship between diet and mental illness. His primary finding was a strong link between high sugar consumption and the risk of both depression and schizophrenia.
There are at least two potential mechanisms through which refined sugar intake could exert a toxic effect on mental health. First, sugar actually suppresses activity of a key growth hormone in the brain called BDNF. BDNF levels are critically low in both depression and schizophrenia.
Second, sugar consumption triggers a cascade of chemical reactions in your body that promote chronic inflammation. In the long term, inflammation disrupts the normal functioning of your immune system, and wreaks havoc on your brain. Once again, it’s linked to a greater risk of depression and schizophrenia.
Source
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